08/29/2016

Angelino CrossFit – CrossFit

Strength

A. Strength: Take 15 minutes or less to establish a 3 REP MAX. For experienced athletes, find a 1 REP MAX if possible.

B. CORE: See Below

Front Squat (3 REP MAX)

Metcon (No Measure)

B. Core: 6 Minute Tabata

Minute 1: Hollow Rock Hold

Minute 2: Superman Hold

Repeat

WOD

C. WOD

Metcon (Time)

For Time: Complete the designated ladders per motion for time. See below for ladder details.

10…1x Push-Ups

1…10x Sandbell Swings (Rx 25/20)

10…1x Pull-Ups

1…10x Wall Balls (Rx 20/14)

Push-Ups & Pull-Ups: 10-9-8-7-6-5-4-3-2-1x

SB Swings & Wall Balls: 1-2-3-4-5-6-7-8-9-10x

Metcon (Time)

For Time: Complete the designated ladders per motion for time. See below for ladder details.

10…1x Push-Ups

1…10x Sandbell Swings (Rx 25/20)

10…1x Pull-Ups

1…10x Wall Balls (Rx 20/14)

Push-Ups & Pull-Ups: 10-9-8-7-6-5-4-3-2-1x

SB Swings & Wall Balls: 1-2-3-4-5-6-7-8-9-10x

Leave a Comment

Your email address will not be published. Required fields are marked *